This Autumn Salad Is Packed with Anti-Inflammatory Ingredients

This autumn salad features plenty of cozy ingredients for a crisp fall day, including kale and nuts, which are two of the best foods to eat to fight inflammation. Massaging nutrient-rich kale helps to tenderize the leaves while infusing them with the flavors of the dressing. Enjoy this salad as a meal on its own or topped with roasted chicken, or serve it in smaller portions for an easy side worthy of holiday entertaining.

Active Time : 15 mins

Total Time : 45 mins

Servings : 4 servings

Nutrition Profile : Sesame-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free

Nutrition Notes

What Health Benefits Does Kale Have? 

As a leafy green cruciferous vegetable, kale is loaded with vitamins, minerals and antioxidants. Health benefits linked with kale include cancer and cardiovascular disease prevention, healthier eyes and bones, and a stronger immune system.

Is Squash Good for You? 

Butternut squash is a type of winter squash—and winter squash in general is super nutritious and has numerous health benefits. Butternut squash in particular contains over 400% of a day’s worth of vitamin A in just 1 cup, plus 3 grams of fiber. It’s also high in vitamin C, B vitamins, potassium and magnesium. Butternut squash is also high in the carotenoid zeaxanthin, which may protect your eyes, heart and immune system. 

Is This Recipe Gluten-Free?

Yes, since this recipe uses no ingredients that contain gluten, this recipe is gluten-free.

Tips from the Test Kitchen

Why Do You Have to Massage Kale for Salad?

Massaging kale helps tenderize the leaves by breaking down the vegetable’s fibrous texture. This makes it easier to chew and decreases the volume of the leaves while infusing them with the flavors of the dressing.

Can I Use Another Variety of Apple for the Salad?

Yes, you can! We use Honeycrisp apples for their sweet, tart flavor and crisp texture, but feel free to use other varieties of apples. Try apples that work best for salads, such as Fuji, Gala or Granny Smith.

Is There a Substitute for Gorgonzola Cheese?

Gorgonzola is an Italian blue cheese with a creamy, rich flavor and mild aroma. If you prefer, you can substitute it with other types of blue cheese, feta or goat cheese.

Frequently Asked Questions

Can I Make This Autumn Salad Ahead?

You can roast the butternut squash ahead, following the recipe through Step 1. Cool completely and refrigerate in an airtight container for up to 2 days.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

• 1 medium butternut squash, peeled and cubed (½-inch; 6 cups)
• 5 tablespoons extra-virgin olive oil, divided
• 2 tablespoons pure maple syrup, divided
• 1/2 teaspoon salt, divided
• 1/2 teaspoon ground pepper, divided
• 1/4 teaspoon ground cinnamon
• 2 tablespoons cider vinegar
• 1 clove garlic, finely chopped
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 8 cups chopped stemmed kale
• 1 unpeeled Honeycrisp apple, cored and thinly sliced
• 1/2 cup chopped pecans, toasted (see Tip)
• 1/3 cup crumbled Gorgonzola cheese

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Directions

1. Preheat oven to 400°F. Combine squash, 2 tablespoons oil, 1 tablespoon maple syrup and 1/4 teaspoon each salt, pepper and cinnamon in a medium bowl; stir until evenly coated. Spread evenly on a large baking sheet. Roast until the squash is tender, 25 to 30 minutes. Let cool for 5 minutes.JEN CAUSEY (PHOTOGRAPHER), RISHON HANNERS (FOOD STYLIST), JULIA BAYLESS (PROP STYLIST)
2. Meanwhile, stir vinegar, garlic, mustard, lemon juice and the remaining 3 tablespoons oil, 1 tablespoon maple syrup and 1/4 teaspoon each salt and pepper in a large serving bowl until combined. Add kale; massage the kale and dressing with clean hands until the kale is wilted and softened, 1 to 2 minutes.
3.  
4. PHOTO: JEN CAUSEY (PHOTOGRAPHER), RISHON HANNERS (FOOD STYLIST), JULIA BAYLESS (PROP STYLIST) PHOTO: JEN CAUSEY (PHOTOGRAPHER), RISHON HANNERS (FOOD STYLIST), JULIA BAYLESS (PROP STYLIST)
5. Add the squash, apple slices and pecans; toss to combine. Top with Gorgonzola.

Tip

For the best flavor, toast nuts before using in a recipe. To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition Information

Serving Size: about 2 cups

Calories 444, Fat 30g, Saturated Fat 5g, Cholesterol 8mg, Carbohydrates 43g, Total sugars 17g, Added sugars 6g, Protein 7g, Fiber 8g, Sodium 465mg, Potassium 1064mg

Source : Eating Well